Wednesday 121017

IMPORTANT LOCATION ANNOUNCEMENT! This coming weekend, Oct. 20 & 21, ALL WOD classes will be at our 26th Street location ONLY. Beginner WODs on the Third Floor, Advanced WODs on the Fourth Floor. Thanks.

Black Box WODs (check schedule for times and locations):
A: Deadlift 5×5

B: 50 Ring Rows

C: 2’ Total L-Sit

Beginner WODs (check schedule for times and locations):
A: Clean & jerk skill work

B: “Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

CFE WODs (6am, 7am, 8am; meet at 28th St.):
6 X 400 meters, rest 2 min, hold within 3-5 seconds

Congrats to everyone who participated in our first-ever CFNYC TRACK MEET! Stay tuned for a write-up from Coach Heidi, coming soon! 🙂

Photo credit: Amanda Gonzalez

CFNYC’s Jenn Nelson’s doc on finding greatness thru athleticism & intellectual pursuit: “Areté”
A journey without a goal
Bias doesn’t always work against you (or why gym class might not be all it’s cracked up to be)
8 fertility foods / Holy guacamole salad / Coconut mayo
Your guide to blood donation: The lazy person’s charitable giving

And the winners are… 🙂

Photo credit: Amanda Gonzalez

Here’s what’s on tap for Thursday’s classes:

Black Box WODs (check schedule for times and locations):
A: Snatch skill

B: “Reis’s Pieces”
21-15-9 reps for time of:
225#/155-185# Deadlift
135#/95# Overhead squat

Beginner WODs (check schedule for times and locations):
A: Deadlift 5×5

B: 50 Ring Rows

C: 2’ Total L-Sit

CFE WODs (6am, 7am, 8am; meet at 28th St.):
Farmer’s Carry & Sprint. We will partner up and carry our buddy 50m, then the ‘buddy’ (one being carried) will sprint 100 meters and the roles reverse. Total number of times 6.


  • Jenn Nelson

    Hey crossfitters! You remember the one coach that pushed you beyond your limits? The one that made you realize what you are made of? I’m producing a film about a winning high school track coach, Mr. Taylor, and his unusual teaching methodology Arete, which is Greek for intellectual and physical excellence. This film is my first independent documentary film and it reflects some of my own beliefs about mind/body. I’m so proud it and look forward to seeing it come together. Please check out the trailer and our campaign. Thanks and enjoy! Jenn Nelson

  • Justin Katz

    6-8 Ring Rows
    L-Sit-between 3 and 5 seconds. I am not very good at L-sits but I have to wrk on these.
    B. “Sara WOD”
    10 Minute AMRAP
    8 Hang Power Cleans- 135#
    8 Lateral Burpees
    4 rounds+3 Hang Power Cleans

  • joncoffey

    6:15AM Beginners’
    A: Kyle Komplex: 4x(1+1) Hang Clean + 4×2 Jerks. Worked up to 135#.
    B: Mary: 5+5 2 Ab Mats, plates for the pistols (vs. March 3+3 with wall walks, pistols to a box and a black band on the pull ups)

    Koach Kyle: “I should be able to abandon an open beverage container in the middle of a WOD and return to it later UNMOLESTED.” I’m sorry, spilt coffee at 6 in the morning is tragic.

  • NickA

    Mary: 7 & 2/3. Used 2 abmats and held onto pipe for pistols.
    Coach Kyle: I maintain my innocence of spilling your coffee. Your anger-scream after realizing coffee spillage was freaking hilarious and helped motivation during the WOD. Can this happen every morning?

  • Jim S

    Dropped in at Crossfit Golden Gate in SF this morning. Nice people.
    A: Clean 1 rep max. 175. Failed at 185 – brain just wouldn’t let me drop under it. Something to work on.
    B: D.T. 105lbs. 12:10.

  • Jason L

    4 x
    7 Ring Rows
    Max time tuck hold
    Sara’s WOD:
    8 Hang Power Cleans 135#
    8 lateral Burpees
    6 Rounds + 8 Hang Power Cleans

  • 6:15pm Beginner

    Cindy instead of Mary…arms/shoulders still shot from Monday! 11 rounds + 3 push ups. Typing this on my phone is brutal after that WOD.

    • reisbaron

      That is a great result for being shot…well done!

      • Thanks, Reis! Realized I managed to leave out the fact that the first 7 pull ups were strict then blue band for remainder…but I did correctly input that in BTWB 🙂

  • Jana B.

    DL 5×5 173